Indoor Cycling Tips for Winter Season
As much as we all want to be outside riding, winter weather and lack of daylight means it is time to take
advantage of your indoor trainer. Maintaining fitness this time of year is important to all of us physically
and mentally, and using your own bike that you use during the warmer months makes it easy. There are some simple tricks to make indoor cycling more enjoyable and to get you ready for the big spring rides.
1.) Begin with making sure you have a safe and sturdy trainer with the bike secured. If you are a recreational rider, a great trainer to start with is the Saris Fluid. The trainer allows you to get acquainted with training on a bike and is compatible with fun cycling apps like Zwift and Rouvy. If. you are an experienced rider, the Wahoo Kickr is our pick for indoor training simply because it does great job at simulating an outdoor ride experience. After you have selected your trainer, you will need to place it on a sweat proof surface or mat. A strong fan or wind simulator such as the Wahoo Headwind is almost a
necessity as you will generate a lot of heat in a short amount of time. Having plenty of fluids and
nutritional items handy is easy as you do not have to store them on your bike! Place a small table next to
the trainer for remotes and phones giving you no excuse to get off the bike.
2.) At this point your fitness goals will dictate how you use your trainer. The recreational rider may simply
want a way to exercise indoors. A simple reading stand, laptop or television may be all you need to keep
you occupied and get through the winter. Cyclists with specific events or races will want to take
advantage of one of many online training platforms such as Rouvy, Zwift, Fulgaz, Systm or Training
peaks. Most of these have monthly fees, but are great for helping you increase your power, periodize
your training blocks and give you detailed feedback about your progress.
3.) Basic training knowledge will help you stay motivated. Learn to calculate your training zones based on
heart rates and power. Most online platforms will help you predict your training “zones” and refer to
these zones during each session. Paying attention to these specific workouts can keep you on track by
making sure your frequency of exercise, the intensity of exercise and the time of each session are
stressing your system adequately without over training.
Come in to either of The Bikers Choice locations to further discuss indoor training options. It is also the
perfect time to get your bike ready for next year with a tune up and have it back quickly before the
spring rush!
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